SlideShare une entreprise Scribd logo
1  sur  20
Télécharger pour lire hors ligne
PersonalWellness Report 
MOHAMMED | September 12, 2011 
HEALTH AGE 
Actual Age 
47 
WELLNESS SCORE 
Health Age 
- - 
09/12/2011 
Your Health Age was not calculated. It is only 
calculated if you completed all biometric tests, 
answered all required questions on the Wellness 
Assessment and are not pregnant. 
Your Wellness Score was not 
calculated. This score is only 
calculated if you completed all 
biometric tests, answered all 
required questions on the 
Wellness Assessment and are 
not pregnant. 
BIOMETRIC RESULTS 
The results below are based on your clinical values. These results should 
not replace your doctor’s advice. 
BIOMETRIC TEST DESIRABLE LEVEL 09/12/2011 
Height (in.) n/a 68 
Weight (lbs) n/a 188 
BMI (kg/m2) 18.5–24.9 28.6 
Blood Pressure (mmHg) Systolic Diastolic 
<120 and < 80 
n/a 
Blood Sugar (mg/dL) 60-99 111 
Total Cholesterol (mg/dL) <200 123 
*HDL (mg/dL) ³40 33 
Ratio (TC/HDL) <3.6 3.7 
LDL (mg/dL) <100 76 
Triglycerides (mg/dL) <150 87 
*HDL (good) cholesterol protects against heart disease, so higher numbers are 
better. 
**Wellness scores from previous Wellness Assessments have been adjusted using 
an enhanced scoring method. 
Low risk Moderate risk High risk
2 
Your Results 
LIFESTYLE RESULTS 
Below is a summary of your lifestyle behavior results from your Wellness Assessment 
responses. For more information on these lifestyle behaviors, see pages 3-12. 
MOHAMMED 
KEEP IT UP 
(Meeting or exceeding 
recommendations) 
STEP IT UP 
(Not meeting 
recommendations) 
Physical Activity ü 
Fruit/Vegetable Intake ü 
Tobacco Use ü 
Sleep ü 
Stress 
Alcohol Use ü 
Seat belt Use ü 
YOUR ACTION STEPS 
Way to go, MOHAMMED! You have taken the first step in learning more about your 
health. Below are action steps that could improve your Wellness Score and reduce your 
risks. 
The top 3 suggestions to help improve your risk factors include: 
1. INCREASE YOUR PHYSICAL ACTIVITY. | It’s recommended that adults get 150 
minutes of physical activity a week. Being physically active at least 5 days a week 
produces the most health benefits. Regular physical activity is essential for overall 
health and fitness and to avoid illness. It helps with weight loss and weight 
management, lowers blood pressure, controls blood sugar and improves HDL (good) 
cholesterol. See page 3 of your Personal Wellness Report for more information on 
increasing your physical activity. 
2. INCREASE YOUR FRUIT AND VEGETABLE INTAKE. | Everyone needs at least 5 
servings of fruits and vegetables a day, with the key message: more is better. Fruits 
and vegetables give your body the nutrients it needs for good health, and they are 
naturally low in calories and free of cholesterol. Eating more fruits and vegetables can 
help improve blood pressure, blood sugar and weight loss. See page 5 of your 
Personal Wellness Report for more nutrition tips. 
3. STOP USING TOBACCO AND AVOID EXPOSURE. | Quitting smoking could be the 
best thing you do to protect your health. Even casual use, or exposure to secondhand 
smoke, is dangerous. Quitting may take several attempts, but success is possible. 
Becoming tobacco-free can help reduce blood pressure and cardiovascular disease 
and cancer risk factors. See page 7 of your Personal Wellness Report for tips on 
developing your quit plan.
3 
MOHAMMED 
PhysicalActivity 
GETTING AND STAYING ACTIVE PAYS OFF 
Being physically active is one of the most important behaviors you can do for your health. 
It plays a signifi cant role in reducing risks for chronic diseases and conditions such as 
cardiovascular disease, type 2 diabetes, obesity and some cancers.1 Our bodies are made to 
move! Those who are more physically active tend to live longer, healthier lives. 
There are three important components to being physically active: 
1 Get Your Heart Pumping! 
Cardiovascular (aerobic) activities include those that get your heart rate elevated and 
make you breathe heavier than normal. According to the Federal Government, adults 
need at least: 
150 MINUTES of 
moderate-intensity 
aerobic activity 
every week 
75 MINUTES of 
vigorous-intensity 
aerobic activity 
OR OR 
every week 
AN EQUIVALENT 
MIX of moderate-and 
vigorous-intensity 
aerobic activity 
People who are unable to meet the minimum requirements can still benefi t from some 
activity. So, start slowly and if you have any concerns, talk to your doctor before 
becoming more active. 
BREAK IT UP 
150 minutes of aerobic activity sounds like a lot of time, but you don’t have to do it all at 
once. Not only can you spread it out over an entire week, you can also break it up into 
smaller chunks of time during the day. As long as you’re doing moderate-intensity 
exercise for at least 10 minutes at a time, it counts! 
What is MODERATE-intensity activity? 
• Your heart rate and breathing increase. You are able to talk, but not sing. 
• Activities include brisk walking, bike riding, swimming, dancing, doubles 
tennis, or pushing a lawn mower. 
What is VIGOROUS-intensity activity? 
• You breathe harder and your heart beats much faster. Talking may be diffi cult, 
but not impossible. 
• Activities include jogging, playing a basketball game, cycling fast, or singles tennis. 
• TIP: If you want to do more vigorous-level activities, slowly incorporate more intensity 
to your moderate activities, such as adding intervals of jogging to your walks. 
In addition to reducing risks for many 
chronic diseases, being physically active 
can help you: 
• Increase your chances of living longer 
• Decrease your chances of becoming 
depressed 
• Sleep well at night 
• Move more easily and prevent falls 
• Have stronger bones and muscles 
• Reach or maintain a healthy weight 
• Feel better about yourself and have fun! 
MORE TIME = 
MORE HEALTH 
BENEFITS 
If you go beyond 300 minutes 
a week of moderate-intensity 
activity, or 150 minutes a 
week of vigorous-intensity 
activity, you’ll gain even more 
health benefi ts.
4 
MOHAMMED 
PhysicalActivitycontinued 
2 Pump Those Muscles! 
Use it or lose it – This is the case for the muscles in your body, which allow you to do 
simple things like climb stairs, carry groceries, or pick up your children and grandchildren. 
Activities that make your muscles stronger also make your bones stronger, increase your 
balance, and can lower your blood sugar, body fat and stress. 
The American College of Sports Medicine recommends that adults do muscle 
strengthening exercises two or three days a week.2 You can use equipment such as 
weights, rubber tubing, and even your own body weight. 
• Use very light or light resistance if you are older or were not active before 
• Do 2-4 sets of each exercise for all major muscle groups in your body 
• Do 8-20 repetitions for each exercise 
• Give your body at least 48 hours of rest between sessions 
3 Stretch It Out 
By becoming more fl exible, you may fi nd it easier to reach things on high shelves or 
bend down to tie your shoes. You will have a better sense of balance and coordination. 
To stay fl exible, stretch all the major muscle groups in your body. 
• Do fl exibility exercises two or three days each week 
• Warm up for 5-10 minutes before stretching by doing activities to increase your heart 
rate slightly 
• Hold each stretch for 10-30 seconds 
• Repeat each stretch 2-4 times 
There’s no right or wrong 
way to be physically active, 
so get creative! 
I will become more physically active by: 
ACTIVITY 
________________________________________________________________________________________________________________________ 
NUMBER OF MINUTES DAYS OF THE WEEK DATE 
for ____________________________________ on _____________________________________ starting ______________________________ .
5 
Nutrition 
Eating healthfully is essential for good health. Guidelines from the United States 
Department of Agriculture suggest that a healthful eating plan has the following 
health benefi ts:3 
• Decreased risk for chronic diseases, such as type 2 diabetes, hypertension and certain cancers 
• Decreased risk of overweight and obesity 
• Decreased risk for nutrient defi ciencies 
Nutrition should not be a hard-to-follow diet or an extreme restriction of foods. Simply 
following a well-balanced eating plan that focuses on balancing calories and making 
healthy food choices is key to promoting overall health. The Dietary Guidelines identifi es 
three strategies for eating healthfully: 
Balance calories 
Increase consumption of healthy foods 
Reduce consumption of unhealthy foods 
EAT THE RIGHT AMOUNT OF CALORIES FOR YOU 
1 
2 
Everyone has a personal calorie limit*. Staying within yours can help you reach or 
maintain a healthy weight. Below are simple tips for controlling your calories without 
counting every one. 
• Think before you eat: Is it worth the calories? 
• Avoid oversized portions. 
• Use a smaller plate, bowl or glass. 
• Stop eating when you are satisfi ed, not full. 
• Cook at home more often where you have control of what’s in your food. 
• When eating out, choose lower-calorie options. 
*To get your personal daily calorie limit, visit www.choosemyplate.gov. 
SUGARS, FATS AND SODIUM 
Added sugars and fats load foods with extra calories 
you don’t need, and too much sodium may increase 
blood pressure. 
Nutrition should not be a 
hard-to-follow diet or an 
extreme restriction of foods. 
3 
1 
MOHAMMED
6 
Nutrition continued 
2 BUIL 
BUILD A HEALTHY PLATE 
3 CUT BACK ON 
When preparing your meals, follow these simple tips for building a healthy plate 
that’s full of nutrients and lower in calories. 
• MAKE HALF OF YOUR PLATE FRUITS AND VEGETABLES | Choose an assortment 
of bright-colored fruits and veggies. 
• SWITCH TO SKIM OR 1% MILK | They have the same amount of calcium with 
less fat and fewer calories. 
• MAKE AT LEAST HALF OF YOUR GRAINS WHOLE | Choose 100% whole-grain 
cereals, breads, rice and pasta. 
• VARY YOUR PROTEIN CHOICES | Twice a week eat seafood; eat beans, which 
are a natural source of fi ber; and keep poultry portions small and lean. 
I will improve my nutrition by: 
YOUR GOAL (i.e. Eating more fruits and vegetables) 
_______________________________________________________________________________________________________________________ . 
ACTIVITY (i.e. Eating one fruit or vegetable with each meal) 
I will do this by __________________________________________________________________________________________________________ 
DATE 
starting __________________________________ . 
Foods with added sugars 
• Drink water instead of sugary drinks. 
There are about 10 packets of sugar in a 
12-oz can of soda. 
• Eat sugary desserts less often. Instead, 
choose fruit for dessert. 
• Choose 100% fruit juice instead of fruit-fl 
avored drinks. 
Foods high in solid fats 
• Make major sources of saturated fats 
occasional choices. 
• Select lean cuts of meats or poultry and 
fat-free or low-fat dairy. 
• Switch from solid fats to oils when 
preparing food. 
Foods high in sodium 
• Compare sodium in foods like soup, 
bread, and frozen meals and choose the 
lower-sodium options. 
• Use spices or herbs to season food 
without adding salt. 
MOHAMMED
7 
Tobacco 
Tobacco is considered the number one cause of preventable death in the United States, 
causing more than 443,000 deaths per year.4 Fortunately, people who stop smoking 
greatly reduce their risk for disease and premature death. Although there are greater 
health benefi ts the sooner you quit, cessation is benefi cial at any age. 
Smoking cessation is associated with the following health benefi ts: 
• Lowered risk for lung and other types of cancer 
• Reduced risk of coronary heart disease, stroke and peripheral vascular disease 
• Reduced respiratory symptoms, such as coughing, wheezing and shortness of breath 
• Reduced risk of developing chronic obstructive pulmonary disease (COPD) 
• Reduced risk of infertility in women of childbearing age and reduced risk of low-birth-weight 
babies in pregnant women 
People who stop smoking 
greatly reduce their risk for 
disease and premature death. 
20 MINUTES 
after quitting 
• Blood pressure & 
heart rate drop. 
SMOKING CESSATION TIMELINE – HEALTH BENEFITS OVER TIME5 
12 HOURS 
after quitting 
• Carbon monoxide 
level in your blood 
drops to normal. 
• Coughing and shortness of breath 
decrease. 
• Cilia (tiny hair-like structures that 
move mucus out of the lungs) start 
to regain normal function. 
• Increasing ability to clean the lungs 
and reduced risk of infection. 
2 WEEKS TO 3 MONTHS 
after quitting 
1 TO 9 MONTHS 
after quitting 
• Circulation improves. 
• Lung function increases. 
1 YEAR 
after quitting 
• The excess risk of coronary 
heart disease is half that of 
a continuing smoker’s. 
5 YEARS 
after quitting 
• Risk of cancer of the mouth, 
throat, esophagus and 
bladder are cut in half. 
• Stroke risk can fall to that of 
a non-smoker after 2-5 years. 
10 YEARS 
after quitting 
• Risk of lung 
cancer death is 
about half that 
of a smoker’s. 
15 YEARS 
after quitting 
• Risk of 
coronary 
heart disease 
is that of a 
non-smoker. 
MOHAMMED
8 
MOHAMMED 
Tobaccocontinued 
ACTION 
STEPS FOR QUITTING6 
Quitting tobacco use is hard, but it is probably the best thing you can do for your health 
and well-being. You may try to quit several times before you’re successful. But you will 
learn something each time. Quitting works best when you’re prepared and have a plan. 
Preparing to quit 
• Think about why you want to quit and write it down. 
• Learn how much you depend on nicotine and know your triggers. 
• Know your options for quitting. 
Getting started 
• Set a quit date that’s meaningful to you. 
• Tell family, friends and co-workers you plan to quit. 
• Anticipate and plan for challenges. 
• Remove cigarettes and other tobacco products from your home, car and workplace. 
• Talk to your doctor about getting help to quit. 
Staying tobacco-free 
• Reward yourself – Quitting is hard work. Set up rewards to remind yourself how hard 
you’re working. 
• Keep your guard up – Some people, places, activities or feelings may trigger the urge 
to smoke. Be cautious and understand most urges disappear within a few minutes. 
• Don’t be discouraged if you slip – It’s not a lost cause. Just make sure you learn from 
the slip to prevent others in the future. 
• Stay upbeat – The fi rst few days and weeks may be diffi cult. Continue to remind 
yourself why this is important to you and remember the long-term benefi ts. 
I will become tobacco-free or eliminate my exposure to secondhand smoke by: 
SECONDHAND SMOKE 
You may understand the dangers of 
smoking and make the choice to be 
smoke-free. But what about secondhand 
smoke? There is no safe level of exposure 
to tobacco smoke and occasional exposure 
is harmful even if you’re a non-smoker. 
Secondhand smoke causes and contributes 
to many health problems including lung 
disease, asthma, heart disease and stroke. 
State and local governments are taking 
secondhand smoke seriously by passing 
laws restricting smoking in public places. 
With a little planning, there are additional 
things you can do to further eliminate your 
exposure to secondhand smoke. 
• Don’t allow smoking in your home. 
• Don’t allow smoking in your vehicle. 
• Suggest that smoking restrictions be 
enforced at work. 
• Choose smoke-free care facilities. 
• Choose smoke-free restaurants and 
hotel rooms. 
STEPS TOWARD BECOMING TOBACCO FREE 
_______________________________________________________________________________________________________________________ . 
_______________________________________________________________________________________________________________________ . 
FRIENDS, FAMILY MEMBERS, CO-WORKERS 
I will tell these people about my plan: ______________________________________________________________________________________. 
DATE 
My Quit Date is ___________________________ . 
REWARD PLAN 
I will reward myself by ____________________________________________________________________________________________________.
9 
When it comes to healthy behaviors, sleep often falls lower on the list. However, 
more and more research emphasizes that suffi cient sleep is an essential part of health 
promotion and disease prevention. According to the Centers for Disease Control and 
Prevention, insuffi cient sleep is associated with the onset of diabetes, cardiovascular 
disease, obesity and depression.7 It is also responsible for many motor vehicle and 
machinery-related accidents. 
GET SOME SLEEP 
Adults need 7-9 hours of sleep each day. Most adults would enjoy getting more sleep, 
but doing so might not be that simple. The National Sleep Foundation recommends 
the following: 
Go to bed at the same time each night and rise at the same time each morning – 
even on weekends. 
Establish a regular, relaxing bedtime routine, such as taking a hot bath. 
Make sure your bedroom is quiet, dark, relaxing and cool. 
Make sure your bed is comfortable. 
Only use your bed for sleeping and not for other activities, such as reading, watching 
TV or listening to music. 
Physical activity may help promote sleep, but not within a few hours of bedtime. 
Avoid large meals before bed. 
Avoid caffeine close to bedtime. 
Avoid nicotine. 
Avoid alcohol close to bedtime. 
MOHAMMED 
Sleep 
Most adults would enjoy 
getting more sleep, but doing 
so might not be that simple. 
INSUFFICIENT SLEEP 
Insuffi cient sleep is associated with the onset 
of diabetes, cardiovascular disease, obesity 
and depression. 
1 
2 
3 
4 
5 
6 
7 
8 
9 
10 
I will get more quality sleep by: _B_E_H__A_V_I_O_R_(_S_)___________________________________________________________________________ .
10 
The Centers for Disease Control and Prevention warn that excessive alcohol use can lead 
to increased risk of health problems such as injuries, violence, liver diseases and cancer. 
Approximately 79,000 deaths result from excessive alcohol use each year in the United 
States, making it the third leading lifestyle-related cause of death.8 
If you drink alcohol, it is recommended that you do so in moderation. However, some 
people should not drink any alcohol, including those who are: 
• Pregnant or trying to become pregnant. 
• Taking medications that may cause harmful reactions when mixed with alcohol. 
• Younger than 21. 
• Recovering from alcoholism. 
• Suffering from a medical condition that may be worsened by alcohol. 
• Driving, planning to drive, or participating in other activities requiring skill, 
coordination, and alertness. 
Immediate Health Risks Long-Term Health Risks 
• Unintentional injury 
• Violence 
• Risky sexual behaviors 
• Fetal alcohol disorders among 
pregnant women 
• Alcohol poisoning 
• Neurological problems including 
dementia, stroke and neuropathy 
• Cardiovascular problems 
• Psychiatric problems including 
depression, anxiety and suicide 
• Social problems 
• Cancer of the mouth, throat, 
esophagus, liver, colon and breast 
• Liver diseases 
Alcohol 
If you drink alcohol, it is 
recommended that you do so 
in moderation. 
KEY DEFINITIONS 
What is considered MODERATE consumption? 
Moderate alcohol consumption is defi ned 
as 1 drink a day for women and up to 
2 drinks a day for men. 
What is heavy or HIGH-RISK drinking? 
Heavy or high-risk drinking is the 
consumption of more than 3 drinks a day 
or more than 7 a week for women, and 
more than 4 drinks a day or more than 
14 a week for men. 
What is considered ONE drink? 
A standard drink contains 0.6 ounces of 
pure alcohol. Generally, this amount is 
found in: 
• 12 ounces of regular beer or wine cooler 
• 8 ounces of malt liquor 
• 5 ounces of wine 
• 1.5 ounces of 80-proof liquor 
(e.g. gin, rum, vodka, whiskey) 
MOHAMMED
11 
Stress 
Long-term stress can be 
harmful to our bodies and 
our health. 
Let’s face it: Just about everyone has stress. Stress is the body’s natural response to 
diffi cult situations. The problem is that the onslaught of today’s stressors is fairly non-stop. 
Long-term stress can be harmful to our bodies and health. According to Mental Health 
America, stress may contribute to:9 
• High blood pressure 
• Heart disease and stroke 
• Decreased immune defenses 
• Cancer 
• Stomach problems 
• Poorer brain function 
• Depression 
• Anxiety disorders 
PREVENTING STRESS 
The fi rst step in reducing stress is to prevent it by identifying the sources of stress in your 
life and fi nding healthy ways to avoid them or reduce their effect. For example, you may 
fi nd that one of your biggest stressors is being too busy. You’re always on the go and 
fi nding yourself involved in too many projects. You may decide to avoid this stressor or 
reduce its effect by being more assertive by saying “no” more often or fi nding ways to 
better manage your time. 
Spend some time refl ecting on your biggest stressors and things you can do to eliminate 
them or reduce their effect. 
REFLECTION 
Spend some time refl ecting on your biggest stressors 
and things you can do to eliminate them or reduce 
their impact. 
MOHAMMED
12 
MOHAMMED 
Stress continued 
COPING 
WITH STRESS9 
As mentioned previously, the fi rst step to reducing stress is preventing it. However, 
for most of us, removing all sources of stress is not possible. The good news is getting 
enough sleep, a proper diet, avoiding caffeine and other stimulants and taking time out 
to relax can help you manage stress and be more resilient to it. Below are healthy ways 
to cope with stress and boost your well-being. 
CONNECT WITH OTHERS | People who feel connected are happier and healthier – 
and may even live longer. 
STAY POSITIVE | Think more positively by being optimistic, practicing gratitude, and 
avoiding negative thinking. 
GET PHYSICALLY ACTIVE | In addition to the many physical benefi ts, exercise helps 
improve mood. It decreases stress, anger, anxiety and depression. 
HELP OTHERS | People who consistently help others experience less depression, 
greater calm, fewer pains and better health. They may even live longer. 
GET ENOUGH SLEEP | Sleep combats some of the fallout of stress and poor sleep has 
been linked to greater risk of depression and anxiety. 
CREATE JOY AND SATISFACTION | Positive emotions can boost your ability to 
bounce back from stress, solve problems and think fl exibly and even fi ght disease. 
EAT WELL | Eating healthy food and regular meals can increase your energy and 
infl uence your mood. 
TAKE CARE OF YOUR SPIRIT | People who have strong spiritual lives may be healthier 
and live longer. Spirituality seems to cut the stress that can contribute to disease. 
DEAL BETTER WITH HARD TIMES | Research shows that people who spend time 
writing about diffi cult times have better health and are less depressed. 
GET PROFESSIONAL HELP IF YOU NEED IT | More than 80 percent of people who are 
treated for depression improve. 
1 
2 
3 
4 
5 
6 
7 
8 
9 
10 
I will better manage my stress by: 
ACTIVITY (IES) AND NUMBER OF DAYS PER WEEK 
_______________________________________________________________________________________________________________________ . 
1. 
_______________________________________________________________________________________________________________________ . 
2. 
_______________________________________________________________________________________________________________________ . 
3. 
_______________________________________________________________________________________________________________________ .
13 
Healthy Weight 
Management 
Medical experts agree that 
even a small weight loss will 
help lower your risk. 
DEFINING BODY MASS INDEX 
BODY MASS INDEX (kg/m2) 
Body Mass Index (BMI) is a universal measure 
Underweight <18.5 
of overweight and obesity. It is calculated 
Normal 18.5-24.9 
from your height and weight. BMI is a gauge 
Overweight 25.0-29.9 
of your risk for diseases that can occur with 
Obese >30.0 
more body fat. The higher your BMI, the 
higher your risk for certain diseases such as heart disease, high blood pressure, type 2 
diabetes, gallstones, breathing problems and certain cancers. 
For most people, BMI correlates with their amount of body fat. However, BMI may 
overestimate body fat in people who have a muscular build such as body builders and 
athletes. The BMI category and score is color-coded in the chart above, with yellow and red 
showing ranges at risk. These also correspond with your biometric results table on page 1.10 
WAIST CIRCUMFERENCE 
WAIST CIRCUMFERENCE (in) 
Measuring waist circumference helps 
MALES FEMALES 
identify possible health risks that come with 
Normal <35 <33 
overweight and obesity. If most of your fat is 
Borderline 35-39 33-34 
around your waist rather than at your hips, 
High >40 >35 
you’re at a higher risk for heart disease and 
type 2 diabetes. This risk goes up with a waist size that is greater than 35 inches for 
women or greater than 40 inches for men. To correctly measure your waist, stand and 
place a tape measure around your middle, just above your hipbones. Measure your waist 
just after you breathe out. 
Waist circumference values are color-coded in the chart above, with yellow and red showing 
ranges at risk. These also correspond with your biometric results table on page 1.10 
STEPS TO LOSING WEIGHT 
One major contributor to overweight and obesity is an imbalance of energy. This involves eating too many calories and not getting 
enough physical activity. Medical experts agree that achieving and maintaining a healthy weight through lifestyle changes may reduce 
your risk of heart disease, type 2 diabetes, arthritis, breathing problems and some cancers. Healthy habits for weight loss are to: 
AIM FOR A HEALTHY WEIGHT | Losing just 10% of your body 
weight can improve your health. If you need to lose weight, do so 
gradually by losing ½-2 pounds per week. 
BE PHYSICALLY ACTIVE | Burning calories is a key part of weight 
loss and helps keep weight off over time. While the amount of 
physical activity for weight loss varies, experts believe many can 
maintain their weight by doing 
150 minutes of moderate-intensity exercise a week. For those who 
want to lose signifi cant amounts of weight may need to get 300 
minutes of moderate-intensity activity a week. 
EAT A HEALTHY DIET | It’s important to focus on reducing calories 
from food and beverages and following a healthy eating plan. Eat 
lots of fruits and vegetables, which are naturally low in calories. 
Also, eat foods low in fat and sugar and high in fi ber. 
MOHAMMED
14 
High Blood Pressure 
Having high blood pressure 
puts you at risk for heart 
disease and stroke, which are 
leading causes of death in the 
United States. 
Having high blood pressure puts you at risk for heart disease and stroke, which are 
leading causes of death in the United States.11 
High blood pressure is called the “silent killer” because it often has no warning signs 
or symptoms and many people don’t realize they have it. That’s why it’s important to 
get your blood pressure checked regularly. The good news is that you can take steps to 
prevent high blood pressure or to treat it if it’s high. 
Blood pressure is written as two numbers. The fi rst (systolic) number represents the 
pressure in your blood vessels when your heart beats. The second (diastolic) number 
represents the pressure in your vessels when your heart rests between beats. Blood pressure 
values are color-coded in the chart below, with yellow and red showing ranges at risk. 
These also correspond with your biometric results table on page 1.12 
BLOOD PRESSURE (mmHg) 
SYSTOLIC DIASTOLIC 
Normal <120 and <80 
Prehypertension 120-139 or 80-89 
Hypertension Stage 1 140-159 or 90-99 
Hypertension Stage 2 >160 or >100 
Medical experts agree that practicing healthy lifestyle habits may reduce your risk of high 
blood pressure. If you have high blood pressure, lifestyle changes are just as important as 
taking medications. Healthy habits are: 
• EAT A HEALTHY DIET | Eat lots of fresh fruits and vegetables, which provide nutrients 
such as potassium and fi ber. Also, eat foods low in saturated fat and cholesterol. 
Avoid sodium by limiting the amount of salt you add to your food. Be aware that 
many processed foods and restaurant meals are high in sodium. 
• MAINTAIN A HEALTHY WEIGHT | Being overweight can raise your blood pressure. 
Losing weight can help lower your blood pressure. 
• BE PHYSICALLY ACTIVE | Physical activity can help lower blood pressure. The Surgeon 
General recommends adults engage in moderate-intensity physical activities for at least 
30 minutes on most days of the week. 
• BE TOBACCO-FREE | Smoking injures blood vessels and speeds up the hardening of 
the arteries. Further, smoking is a major risk for heart disease and stroke. If you don’t 
smoke, don’t start. If you do smoke, quitting will lower your risk for heart disease and 
stroke. Your doctor can suggest programs to help you quit. 
• LIMIT ALCOHOL USE | Drinking too much alcohol is associated with high blood 
pressure. If you drink alcohol, do so in moderation—no more than one drink per day 
for women or two drinks per day for men. 
MOHAMMED
15 
Cholesterol 
There are no symptoms of 
high cholesterol. The good 
news is that there are steps 
you can take to prevent high 
cholesterol or to reduce your 
levels if they are high. 
Cholesterol is a waxy, fat-like substance your body needs. But, when you have too much 
in your blood, it can build up on the walls of your arteries. This can lead to heart disease 
and stroke. There are no symptoms of high cholesterol. The good news is there are steps 
you can take to prevent high cholesterol or reduce your levels if they are high. 
THE “GOOD” AND THE “BAD” 
Particles called lipoproteins carry cholesterol in the blood. There are two kinds of 
lipoproteins you need to know about: LDL (bad) and HDL (good). 
• Low-density lipoproteins (LDL) make up the majority of the body’s cholesterol. LDL is 
known as “bad” cholesterol because having high levels can lead to a buildup in the 
arteries and result in heart disease. 
• High-density lipoproteins (HDL) absorb cholesterol and carry it back to the liver, which 
fl ushes it from the body. High levels of HDL, or “good” cholesterol, reduce the risk of 
heart disease and stroke. 
Blood cholesterol values as recommended by the National Cholesterol Education Program 
are color-coded in the chart below, with yellow and red showing ranges at risk. These also 
correspond with your biometric results table on page 1.13 
HDL CHOLESTEROL (mg/dL) 
Males Females 
Very Low <15 <15 
Low <40 <50 
Desirable 40-59 50-59 
Very Desirable >60 >60 
TOTAL CHOLESTEROL/HDL RATIO 
Optimal <3.6 
Good 3.6-5.1 
High >5.2 
TOTAL CHOLESTEROL (mg/dL) 
Desirable <200 
Borderline 200-239 
High >240 
LDL CHOLESTEROL (mg/dL) 
Optimal <100 
Near Optimal 100-129 
Borderline High 130-159 
High 160-189 
Very High >190 
TRIGLYCERIDES (mg/dL) 
Normal <150 
Borderline High 150-199 
High 200-499 
Very High >500 
MOHAMMED
16 
Cholesterol continued 
Medical experts agree that practicing healthy lifestyle habits may reduce your risk of 
high blood cholesterol. If you have high blood cholesterol, lifestyle changes are just as 
important as taking medications. 
Healthy habits are: 
• EAT A HEALTHY DIET | A healthy diet can help keep blood cholesterol levels down. 
Avoid saturated fat, trans fats and dietary cholesterol, which tend to raise cholesterol 
levels. Other types of fats, such as monounsaturated and polyunsaturated fats, can 
actually lower blood cholesterol levels, as well as eating fi ber. Drinking alcohol can 
raise triglycerides. 
• MAINTAIN A HEALTHY WEIGHT | Being overweight or obese can raise your bad 
cholesterol levels. Losing weight can help lower your cholesterol. 
• BE PHYSICALLY ACTIVE | Physical activity can help maintain a healthy weight and 
lower cholesterol. The Surgeon General recommends adults engage in moderate-intensity 
exercise for at least 30 minutes on most days of the week. 
ex 
• BE SMOKE-FREE | Smoking injures blood vessels and speeds up hardening of the 
arteries. Smoking greatly increases your risk for heart disease and stroke. If you don’t 
smoke, don’t start. If you do smoke, quitting will lower your risk for heart disease and 
stroke. Breathing secondhand smoke increases your risk for a heart attack and other 
heart conditions. 
RISK ASSESSMENT TOOL FOR ESTIMATING YOUR 10-YEAR 
RISK OF HAVING A HEART ATTACK 
You can estimate your risk for heart disease by using the 10-year risk calculator of 
the National Cholesterol Education Program at the National Heart, Lung, and Blood 
Institute’s web site at http://hp2010.nhlbihin.net/atpiii/calculator.asp?usertype=pub. 
MOHAMMED
17 
Diabetes 
Diabetes can cause serious 
health complications 
including heart disease, 
blindness, kidney failure, and 
lower-extremity amputations. 
When your body doesn’t make enough insulin, or when the insulin you do make doesn’t 
work as well as it should to keep the insulin/glucose balance, you have diabetes. Dealing 
with diabetes isn’t easy, but if you have it, you can live a full and happy life. You do 
have to think about what and when you eat, how you exercise and when you take your 
medication. Diabetes can cause serious health complications, including heart disease, 
blindness, kidney failure and lower-extremity amputations. 
Normal blood sugar levels fl uctuate depending on how long it’s been since you last 
ate. Current fasting blood sugar guidelines from the American Diabetes Association are 
color-coded in the chart below, with yellow and red showing ranges at risk. These also 
correspond with your biometric results table on page 1.14 
BLOOD SUGAR (mg/dL) 
Low <60 
Normal 60-99 
Pre-diabetic 100-125 
Diabetic Level >126 
TYPES OF DIABETES 
PREDIABETES | People with prediabetes have blood glucose levels that are higher than 
normal but not high enough for a diagnosis of diabetes. This condition raises the risk of 
developing type 2 diabetes, heart disease and stroke. Those with prediabetes are likely to 
develop type 2 diabetes within 10 years, unless they take steps to prevent or delay diabetes. 
Practicing healthy habits such as eating a healthy diet, physical activity, stress management 
and maintaining a healthy weight will reduce your risk of developing diabetes. 
TYPE 1 DIABETES | Type 1 diabetes is a chronic condition in which the body produces little 
or no insulin. The exact cause of type 1 diabetes is unknown and has no cure. Children and 
young people often have this kind of diabetes, although older people can develop it too. 
Healthy eating, physical activity and insulin injections are the basic therapies for type 1 
diabetes. The amount of insulin taken must be balanced with food intake and daily activities. 
Blood glucose levels must be closely monitored through frequent blood glucose testing. 
REDUCE YOUR RISK 
Practicing healthy habits such as eating a healthy 
diet, physical activity, stress management and 
maintaining a healthy weight may reduce your risk 
of developing diabetes. 
MOHAMMED
18 
MOHAMMED 
Diabetes continued 
TYPE 2 DIABETES | In type 2 diabetes the body produces some insulin, but less and less 
is made over time. Many people with type 2 diabetes weigh more than they should and 
many older people have diabetes because their body systems don’t work as well as they 
once did. 
Healthy eating, physical activity and blood glucose testing are the basic therapies for 
type 2 diabetes. In addition, many people with type 2 diabetes require oral medication, 
insulin or both to control their blood glucose levels. Maintaining a reasonable body 
weight and being physically active may help prevent development of type 2 diabetes. 
GESTATIONAL DIABETES | Some women develop gestational diabetes when they are 
pregnant. It usually goes away after the baby is born, but it does increase the risk of 
developing type 2 diabetes. 
LEARN THE EARLY SIGNS 
Learning the early signs of diabetes is important to reduce long-term complications that 
may occur if diabetes is not treated. You might have SOME or NONE of the following 
symptoms: 
• Frequent urination 
• Excessive thirst 
• Unexplained weight loss 
• Extreme hunger 
• Sudden vision changes 
• Tingling or numbness in hands or feet 
• Feeling very tired much of the time 
• Very dry skin 
• Sores that heal slowly 
• More infections than usual 
FOR MORE INFORMATION 
Learning diabetes management skills is very 
important. To maintain your health, it’s 
important to have regular appointments 
with your primary medical doctor; an 
endocrinologist, who may specialize in 
diabetes care; an ophthalmologist for eye 
examinations; a podiatrist for routine foot 
care; a dietitian; and a diabetes educator 
who can teach you the skills needed for 
daily diabetes management. 
To learn more about type 1, type 2, and 
gestational diabetes, as well as diabetes 
research, statistics, and education, contact: 
National Diabetes Education Program 
1 Diabetes Way 
Bethesda, MD 20814–9692 
Phone: 1–888–693–NDEP 
(1–888–693–6337) 
TTY: 1–866–569–1162 
Fax: 703–738–4929 
Email: ndep@mail.nih.gov 
Internet: www.ndep.nih.gov or 
www.yourdiabetesinfo.org 
DIA
19 
Cancer Prevention 
Medical experts agree that 
practicing healthy lifestyle 
habits may reduce your 
cancer risk. 
WHAT IS CANCER? 
Cancer is a term used for diseases in which abnormal cells divide without control and are 
able to invade other tissues. Cancer cells can spread to other parts of the body through 
the blood and lymph systems. Cancer is not just one disease, but many diseases. 
REDUCING YOUR CANCER RISK 
The number of new cancer cases can be reduced and many cancer deaths can be 
prevented. Research shows that screening for cervical and colorectal cancers as 
recommended helps prevent these diseases by fi nding precancerous lesions so they can 
be treated before they become cancerous.15 Screening for cervical, colorectal and breast 
cancers also helps fi nd these diseases at an early, often highly treatable stage. 
Vaccines also help reduce cancer risk. The human papillomavirus (HPV) vaccine helps 
prevent most cervical cancers and some vaginal and vulvar cancers, and the hepatitis B 
vaccine can help reduce liver cancer risk. 
Medical experts agree that practicing healthy lifestyle habits may reduce your cancer risk. 
Healthy habits are:15 
• Have regular check-ups and cancer screening tests 
• Avoid tobacco 
• Limit alcohol use 
• Avoid excessive exposure to ultraviolet rays from the sun and tanning beds 
• Eat a diet rich in fruits and vegetables 
• Maintain a healthy weight 
• Be physically active 
• Know your family history and your risks 
CANCER SCREENING GUIDELINES 
Screening increases the chances of detecting certain cancers early, when they are most 
likely to be curable. To learn more about what screening tests the American Cancer 
Society recommends and when you should have them, go to http://www.cancer.org/ 
Healthy/FindCancerEarly/CancerScreeningGuidelines/american-cancer-society-guidelines-for- 
the-early-detection-of-cancer. 
MOHAMMED
Sources 
1 U.S. Department of Health & Human Services. (2011). 2008 Physical Activity Guidelines for Americans. Retrieved from 
http://www.health.gov/paguidelines/ 
2 Garber, C., Blissmer, B., Deschenes, M., Franklin, B., Lamonte, M., Lee, I., . . . Swain, D. (2011). ACSM Issues 
Recommendations on Quantity and Quality of Exercise. Medicine & Science in Sports & Exercise, 1334-1359. 
3 U.S. Department of Agriculture. (2012). Dietary Guidelines for Americans. Retrieved from www.cnpp.usda.gov 
4 American Cancer Society. (2012). Stay Away from Tobacco. Retrieved from http://www.cancer.org/Healthy/ 
StayAwayfromTobacco/index 
5 American Cancer Society. (2012). When Smokers Quit - What are the Benefi ts Over Time? Retrieved from http://www. 
cancer.org/Healthy/StayAwayfromTobacco/GuidetoQuittingSmoking/guide-to-quitting-smoking-benefi ts 
6 National Cancer Institute. (2012). Quit Smoking Today. Retrieved from http://www.smokefree.gov/ 
7 Centers for Disease Control and Prevention. (2012). Sleep and Chronic Disease. Retrieved from http://www.cdc.gov/ 
sleep/about_sleep/chronic_disease.htm 
8 Centers for Disease Control and Prevention. (2012). Alcohol and Public Health. Retrieved from http://www.cdc.gov/ 
alcohol/faqs.htm 
9 Mental Health America. (2012). Live Your Life Well. Retrieved from http://www.liveyourlifewell.org/go/live-your-life-well/ 
10 National Heart, Lung and Blood Insititute. (2012). Classifi cation of Overweight and Obesity by BMI, Waist Circumference, 
and Associated Disease Risks. Retrieved from http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/bmi_dis.htm 
11 Heron, M., Hoyert, D., Murphy, S., Xu, J., Kochanek, K., & Tejada-Vera, B. (2009). Final Data for 2006. National Vital 
Statistics Report. 
12 National Institutes of Health. (2003). The Seventh Report of the Joint National Committee on Prevention, Detection, 
Evaluation and Treatment of High Blood Pressure. Bethesda, MD. 
13 National Institutes of Health. (2004). Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on 
Detection, Evaluation and Treatment of High Blood Cholesterol in Adults (Adults Treatment Panel III). 
14 American Diabetes Association. (2012). Diagnosis and Classifi cation of Diabetes Mellitus. Diabetes Care, S64-S71. 
15 American Cancer Society. (2012). Learn About Cancer. Retrieved from http://www.cancer.org/Cancer/index 
For questions about your Personal Wellness Report, please call (877) 475-3442 Monday-Friday between 
7:00 a.m. and 7:00 p.m. Central Time. 
WE’LL GIVE YOU AN EDGE® 
Principal Wellness Company, Des Moines, Iowa 50392-0002, www.principal.com 
This material is provided for the sole purpose of general education on health-related matters. Please 
consult a health care provider regarding your own health concerns and before beginning any diet or 
exercise program. We do not diagnose or treat any medical condition or provide medical advice. 
GP53712-09 (SP808-09) | 07/2012 | © 2012 PFSI 
MOHAMMED

Contenu connexe

Tendances

How to lost weight lost first
How to lost weight lost firstHow to lost weight lost first
How to lost weight lost firstnazmunnahar79
 
Intermittent fasting quick start
Intermittent fasting quick startIntermittent fasting quick start
Intermittent fasting quick startSimonNg74
 
Healthy chemistry for optimal health
Healthy chemistry for optimal healthHealthy chemistry for optimal health
Healthy chemistry for optimal healthvimal kumar
 
Fitness psychology
Fitness psychologyFitness psychology
Fitness psychologyREXAGENT
 
Rise to Exercise
Rise to ExerciseRise to Exercise
Rise to ExerciseKelly Maze
 
Health and fitness_101
Health and fitness_101Health and fitness_101
Health and fitness_101home
 
Fitness Psychology
Fitness PsychologyFitness Psychology
Fitness PsychologyAdviceME
 
Healthy chemistry for optimal health
Healthy chemistry for optimal healthHealthy chemistry for optimal health
Healthy chemistry for optimal healthjaison sam
 
Eat more, not less to lose weight!
Eat more, not less to lose weight!Eat more, not less to lose weight!
Eat more, not less to lose weight!rdkumar3
 
10 tips for diabetes (gift at the end of the article)
10 tips for diabetes (gift at the end of the article)10 tips for diabetes (gift at the end of the article)
10 tips for diabetes (gift at the end of the article)ghassenkrouma
 
Dieting and weight loss Ebook - Your Ultimate Guide to Weight Loss
Dieting and weight loss Ebook - Your Ultimate Guide to Weight LossDieting and weight loss Ebook - Your Ultimate Guide to Weight Loss
Dieting and weight loss Ebook - Your Ultimate Guide to Weight LossEdbar7
 
Q2 2015 Newsletter
Q2 2015 NewsletterQ2 2015 Newsletter
Q2 2015 NewsletterSarah Smith
 
Lessons you can learn from fitness classes reduced
Lessons you can learn from fitness classes reducedLessons you can learn from fitness classes reduced
Lessons you can learn from fitness classes reducedparthpatil62
 
Try This 12-week Yoga Burn Challenge and Burn Fat !
Try This 12-week Yoga Burn Challenge and Burn Fat !Try This 12-week Yoga Burn Challenge and Burn Fat !
Try This 12-week Yoga Burn Challenge and Burn Fat !surendra kamble
 
Why low impact cardio is better for your body
Why low impact cardio is better for your bodyWhy low impact cardio is better for your body
Why low impact cardio is better for your bodyUlti Blog
 
How to Lose Weight in a Week
How to Lose Weight in a WeekHow to Lose Weight in a Week
How to Lose Weight in a Weekelderlyaccordio79
 
Successful weight loss
Successful weight lossSuccessful weight loss
Successful weight lossssusere63b84
 
Importance of Exercise with Diabetes
Importance of Exercise with DiabetesImportance of Exercise with Diabetes
Importance of Exercise with DiabetesElijah Bancroft
 

Tendances (20)

How to lost weight lost first
How to lost weight lost firstHow to lost weight lost first
How to lost weight lost first
 
Intermittent fasting quick start
Intermittent fasting quick startIntermittent fasting quick start
Intermittent fasting quick start
 
Successful weight loss
Successful weight lossSuccessful weight loss
Successful weight loss
 
Survivorship Guide (2)
Survivorship Guide (2)Survivorship Guide (2)
Survivorship Guide (2)
 
Healthy chemistry for optimal health
Healthy chemistry for optimal healthHealthy chemistry for optimal health
Healthy chemistry for optimal health
 
Fitness psychology
Fitness psychologyFitness psychology
Fitness psychology
 
Rise to Exercise
Rise to ExerciseRise to Exercise
Rise to Exercise
 
Health and fitness_101
Health and fitness_101Health and fitness_101
Health and fitness_101
 
Fitness Psychology
Fitness PsychologyFitness Psychology
Fitness Psychology
 
Healthy chemistry for optimal health
Healthy chemistry for optimal healthHealthy chemistry for optimal health
Healthy chemistry for optimal health
 
Eat more, not less to lose weight!
Eat more, not less to lose weight!Eat more, not less to lose weight!
Eat more, not less to lose weight!
 
10 tips for diabetes (gift at the end of the article)
10 tips for diabetes (gift at the end of the article)10 tips for diabetes (gift at the end of the article)
10 tips for diabetes (gift at the end of the article)
 
Dieting and weight loss Ebook - Your Ultimate Guide to Weight Loss
Dieting and weight loss Ebook - Your Ultimate Guide to Weight LossDieting and weight loss Ebook - Your Ultimate Guide to Weight Loss
Dieting and weight loss Ebook - Your Ultimate Guide to Weight Loss
 
Q2 2015 Newsletter
Q2 2015 NewsletterQ2 2015 Newsletter
Q2 2015 Newsletter
 
Lessons you can learn from fitness classes reduced
Lessons you can learn from fitness classes reducedLessons you can learn from fitness classes reduced
Lessons you can learn from fitness classes reduced
 
Try This 12-week Yoga Burn Challenge and Burn Fat !
Try This 12-week Yoga Burn Challenge and Burn Fat !Try This 12-week Yoga Burn Challenge and Burn Fat !
Try This 12-week Yoga Burn Challenge and Burn Fat !
 
Why low impact cardio is better for your body
Why low impact cardio is better for your bodyWhy low impact cardio is better for your body
Why low impact cardio is better for your body
 
How to Lose Weight in a Week
How to Lose Weight in a WeekHow to Lose Weight in a Week
How to Lose Weight in a Week
 
Successful weight loss
Successful weight lossSuccessful weight loss
Successful weight loss
 
Importance of Exercise with Diabetes
Importance of Exercise with DiabetesImportance of Exercise with Diabetes
Importance of Exercise with Diabetes
 

Similaire à Bbt my assessments2011

F11 aus physical activity type 2 diabetes
F11 aus physical activity   type 2 diabetesF11 aus physical activity   type 2 diabetes
F11 aus physical activity type 2 diabetesDiabetes for all
 
Winning the weight battle 11-25-03 cover
Winning the weight battle 11-25-03 coverWinning the weight battle 11-25-03 cover
Winning the weight battle 11-25-03 coverDavid Homa
 
health and fitness.pdf
health and fitness.pdfhealth and fitness.pdf
health and fitness.pdfkabil20
 
Why you should eat healthy
Why you should eat healthyWhy you should eat healthy
Why you should eat healthyvictoriatschopp
 
Physical Education Active Recreation(FITNESS)
Physical Education Active Recreation(FITNESS)Physical Education Active Recreation(FITNESS)
Physical Education Active Recreation(FITNESS)NeilDeclaro1
 
How to Get 6 Body Fat Loss Transformation suseetrendsweightlsos.pdf
How to Get 6 Body Fat Loss Transformation  suseetrendsweightlsos.pdfHow to Get 6 Body Fat Loss Transformation  suseetrendsweightlsos.pdf
How to Get 6 Body Fat Loss Transformation suseetrendsweightlsos.pdfPSRao12
 
Managing your Blood Pressure.pptx
Managing your Blood Pressure.pptxManaging your Blood Pressure.pptx
Managing your Blood Pressure.pptxAmanda Beckstead
 
QUCK WELLNESS.EBOOKpdf
QUCK WELLNESS.EBOOKpdfQUCK WELLNESS.EBOOKpdf
QUCK WELLNESS.EBOOKpdfJISHNUMOHAN30
 
Obesity its-gaining-on-us1
Obesity its-gaining-on-us1Obesity its-gaining-on-us1
Obesity its-gaining-on-us1Rohit Mehra
 
Health and fitness media powerpoint 110312
Health and fitness media powerpoint 110312Health and fitness media powerpoint 110312
Health and fitness media powerpoint 110312basilica123
 
Comprehensive flyer
Comprehensive flyerComprehensive flyer
Comprehensive flyerAlexa Mitsos
 
Global Medical Cures™ | Tasty Recipes for People with Diabetes & their Families
Global Medical Cures™ | Tasty Recipes for People with Diabetes & their Families Global Medical Cures™ | Tasty Recipes for People with Diabetes & their Families
Global Medical Cures™ | Tasty Recipes for People with Diabetes & their Families Global Medical Cures™
 
Health slides
Health slidesHealth slides
Health slidesSina Sana
 

Similaire à Bbt my assessments2011 (20)

F11 aus physical activity type 2 diabetes
F11 aus physical activity   type 2 diabetesF11 aus physical activity   type 2 diabetes
F11 aus physical activity type 2 diabetes
 
Weight Management in Menopause
Weight Management in MenopauseWeight Management in Menopause
Weight Management in Menopause
 
Winning the weight battle 11-25-03 cover
Winning the weight battle 11-25-03 coverWinning the weight battle 11-25-03 cover
Winning the weight battle 11-25-03 cover
 
fitness.pdf
fitness.pdffitness.pdf
fitness.pdf
 
Shed that fat!!
Shed that fat!!Shed that fat!!
Shed that fat!!
 
Tls guide and flipchat
Tls guide and flipchatTls guide and flipchat
Tls guide and flipchat
 
health and fitness.pdf
health and fitness.pdfhealth and fitness.pdf
health and fitness.pdf
 
Why you should eat healthy
Why you should eat healthyWhy you should eat healthy
Why you should eat healthy
 
Fit and Trim
Fit and TrimFit and Trim
Fit and Trim
 
Physical Education Active Recreation(FITNESS)
Physical Education Active Recreation(FITNESS)Physical Education Active Recreation(FITNESS)
Physical Education Active Recreation(FITNESS)
 
How to Get 6 Body Fat Loss Transformation suseetrendsweightlsos.pdf
How to Get 6 Body Fat Loss Transformation  suseetrendsweightlsos.pdfHow to Get 6 Body Fat Loss Transformation  suseetrendsweightlsos.pdf
How to Get 6 Body Fat Loss Transformation suseetrendsweightlsos.pdf
 
Managing your Blood Pressure.pptx
Managing your Blood Pressure.pptxManaging your Blood Pressure.pptx
Managing your Blood Pressure.pptx
 
QUCK WELLNESS.EBOOKpdf
QUCK WELLNESS.EBOOKpdfQUCK WELLNESS.EBOOKpdf
QUCK WELLNESS.EBOOKpdf
 
Obesity its-gaining-on-us1
Obesity its-gaining-on-us1Obesity its-gaining-on-us1
Obesity its-gaining-on-us1
 
Because HealthMatters
Because HealthMattersBecause HealthMatters
Because HealthMatters
 
Health and fitness media powerpoint 110312
Health and fitness media powerpoint 110312Health and fitness media powerpoint 110312
Health and fitness media powerpoint 110312
 
Comprehensive flyer
Comprehensive flyerComprehensive flyer
Comprehensive flyer
 
Living A Healthy Life
Living A Healthy LifeLiving A Healthy Life
Living A Healthy Life
 
Global Medical Cures™ | Tasty Recipes for People with Diabetes & their Families
Global Medical Cures™ | Tasty Recipes for People with Diabetes & their Families Global Medical Cures™ | Tasty Recipes for People with Diabetes & their Families
Global Medical Cures™ | Tasty Recipes for People with Diabetes & their Families
 
Health slides
Health slidesHealth slides
Health slides
 

Bbt my assessments2011

  • 1. PersonalWellness Report MOHAMMED | September 12, 2011 HEALTH AGE Actual Age 47 WELLNESS SCORE Health Age - - 09/12/2011 Your Health Age was not calculated. It is only calculated if you completed all biometric tests, answered all required questions on the Wellness Assessment and are not pregnant. Your Wellness Score was not calculated. This score is only calculated if you completed all biometric tests, answered all required questions on the Wellness Assessment and are not pregnant. BIOMETRIC RESULTS The results below are based on your clinical values. These results should not replace your doctor’s advice. BIOMETRIC TEST DESIRABLE LEVEL 09/12/2011 Height (in.) n/a 68 Weight (lbs) n/a 188 BMI (kg/m2) 18.5–24.9 28.6 Blood Pressure (mmHg) Systolic Diastolic <120 and < 80 n/a Blood Sugar (mg/dL) 60-99 111 Total Cholesterol (mg/dL) <200 123 *HDL (mg/dL) ³40 33 Ratio (TC/HDL) <3.6 3.7 LDL (mg/dL) <100 76 Triglycerides (mg/dL) <150 87 *HDL (good) cholesterol protects against heart disease, so higher numbers are better. **Wellness scores from previous Wellness Assessments have been adjusted using an enhanced scoring method. Low risk Moderate risk High risk
  • 2. 2 Your Results LIFESTYLE RESULTS Below is a summary of your lifestyle behavior results from your Wellness Assessment responses. For more information on these lifestyle behaviors, see pages 3-12. MOHAMMED KEEP IT UP (Meeting or exceeding recommendations) STEP IT UP (Not meeting recommendations) Physical Activity ü Fruit/Vegetable Intake ü Tobacco Use ü Sleep ü Stress Alcohol Use ü Seat belt Use ü YOUR ACTION STEPS Way to go, MOHAMMED! You have taken the first step in learning more about your health. Below are action steps that could improve your Wellness Score and reduce your risks. The top 3 suggestions to help improve your risk factors include: 1. INCREASE YOUR PHYSICAL ACTIVITY. | It’s recommended that adults get 150 minutes of physical activity a week. Being physically active at least 5 days a week produces the most health benefits. Regular physical activity is essential for overall health and fitness and to avoid illness. It helps with weight loss and weight management, lowers blood pressure, controls blood sugar and improves HDL (good) cholesterol. See page 3 of your Personal Wellness Report for more information on increasing your physical activity. 2. INCREASE YOUR FRUIT AND VEGETABLE INTAKE. | Everyone needs at least 5 servings of fruits and vegetables a day, with the key message: more is better. Fruits and vegetables give your body the nutrients it needs for good health, and they are naturally low in calories and free of cholesterol. Eating more fruits and vegetables can help improve blood pressure, blood sugar and weight loss. See page 5 of your Personal Wellness Report for more nutrition tips. 3. STOP USING TOBACCO AND AVOID EXPOSURE. | Quitting smoking could be the best thing you do to protect your health. Even casual use, or exposure to secondhand smoke, is dangerous. Quitting may take several attempts, but success is possible. Becoming tobacco-free can help reduce blood pressure and cardiovascular disease and cancer risk factors. See page 7 of your Personal Wellness Report for tips on developing your quit plan.
  • 3. 3 MOHAMMED PhysicalActivity GETTING AND STAYING ACTIVE PAYS OFF Being physically active is one of the most important behaviors you can do for your health. It plays a signifi cant role in reducing risks for chronic diseases and conditions such as cardiovascular disease, type 2 diabetes, obesity and some cancers.1 Our bodies are made to move! Those who are more physically active tend to live longer, healthier lives. There are three important components to being physically active: 1 Get Your Heart Pumping! Cardiovascular (aerobic) activities include those that get your heart rate elevated and make you breathe heavier than normal. According to the Federal Government, adults need at least: 150 MINUTES of moderate-intensity aerobic activity every week 75 MINUTES of vigorous-intensity aerobic activity OR OR every week AN EQUIVALENT MIX of moderate-and vigorous-intensity aerobic activity People who are unable to meet the minimum requirements can still benefi t from some activity. So, start slowly and if you have any concerns, talk to your doctor before becoming more active. BREAK IT UP 150 minutes of aerobic activity sounds like a lot of time, but you don’t have to do it all at once. Not only can you spread it out over an entire week, you can also break it up into smaller chunks of time during the day. As long as you’re doing moderate-intensity exercise for at least 10 minutes at a time, it counts! What is MODERATE-intensity activity? • Your heart rate and breathing increase. You are able to talk, but not sing. • Activities include brisk walking, bike riding, swimming, dancing, doubles tennis, or pushing a lawn mower. What is VIGOROUS-intensity activity? • You breathe harder and your heart beats much faster. Talking may be diffi cult, but not impossible. • Activities include jogging, playing a basketball game, cycling fast, or singles tennis. • TIP: If you want to do more vigorous-level activities, slowly incorporate more intensity to your moderate activities, such as adding intervals of jogging to your walks. In addition to reducing risks for many chronic diseases, being physically active can help you: • Increase your chances of living longer • Decrease your chances of becoming depressed • Sleep well at night • Move more easily and prevent falls • Have stronger bones and muscles • Reach or maintain a healthy weight • Feel better about yourself and have fun! MORE TIME = MORE HEALTH BENEFITS If you go beyond 300 minutes a week of moderate-intensity activity, or 150 minutes a week of vigorous-intensity activity, you’ll gain even more health benefi ts.
  • 4. 4 MOHAMMED PhysicalActivitycontinued 2 Pump Those Muscles! Use it or lose it – This is the case for the muscles in your body, which allow you to do simple things like climb stairs, carry groceries, or pick up your children and grandchildren. Activities that make your muscles stronger also make your bones stronger, increase your balance, and can lower your blood sugar, body fat and stress. The American College of Sports Medicine recommends that adults do muscle strengthening exercises two or three days a week.2 You can use equipment such as weights, rubber tubing, and even your own body weight. • Use very light or light resistance if you are older or were not active before • Do 2-4 sets of each exercise for all major muscle groups in your body • Do 8-20 repetitions for each exercise • Give your body at least 48 hours of rest between sessions 3 Stretch It Out By becoming more fl exible, you may fi nd it easier to reach things on high shelves or bend down to tie your shoes. You will have a better sense of balance and coordination. To stay fl exible, stretch all the major muscle groups in your body. • Do fl exibility exercises two or three days each week • Warm up for 5-10 minutes before stretching by doing activities to increase your heart rate slightly • Hold each stretch for 10-30 seconds • Repeat each stretch 2-4 times There’s no right or wrong way to be physically active, so get creative! I will become more physically active by: ACTIVITY ________________________________________________________________________________________________________________________ NUMBER OF MINUTES DAYS OF THE WEEK DATE for ____________________________________ on _____________________________________ starting ______________________________ .
  • 5. 5 Nutrition Eating healthfully is essential for good health. Guidelines from the United States Department of Agriculture suggest that a healthful eating plan has the following health benefi ts:3 • Decreased risk for chronic diseases, such as type 2 diabetes, hypertension and certain cancers • Decreased risk of overweight and obesity • Decreased risk for nutrient defi ciencies Nutrition should not be a hard-to-follow diet or an extreme restriction of foods. Simply following a well-balanced eating plan that focuses on balancing calories and making healthy food choices is key to promoting overall health. The Dietary Guidelines identifi es three strategies for eating healthfully: Balance calories Increase consumption of healthy foods Reduce consumption of unhealthy foods EAT THE RIGHT AMOUNT OF CALORIES FOR YOU 1 2 Everyone has a personal calorie limit*. Staying within yours can help you reach or maintain a healthy weight. Below are simple tips for controlling your calories without counting every one. • Think before you eat: Is it worth the calories? • Avoid oversized portions. • Use a smaller plate, bowl or glass. • Stop eating when you are satisfi ed, not full. • Cook at home more often where you have control of what’s in your food. • When eating out, choose lower-calorie options. *To get your personal daily calorie limit, visit www.choosemyplate.gov. SUGARS, FATS AND SODIUM Added sugars and fats load foods with extra calories you don’t need, and too much sodium may increase blood pressure. Nutrition should not be a hard-to-follow diet or an extreme restriction of foods. 3 1 MOHAMMED
  • 6. 6 Nutrition continued 2 BUIL BUILD A HEALTHY PLATE 3 CUT BACK ON When preparing your meals, follow these simple tips for building a healthy plate that’s full of nutrients and lower in calories. • MAKE HALF OF YOUR PLATE FRUITS AND VEGETABLES | Choose an assortment of bright-colored fruits and veggies. • SWITCH TO SKIM OR 1% MILK | They have the same amount of calcium with less fat and fewer calories. • MAKE AT LEAST HALF OF YOUR GRAINS WHOLE | Choose 100% whole-grain cereals, breads, rice and pasta. • VARY YOUR PROTEIN CHOICES | Twice a week eat seafood; eat beans, which are a natural source of fi ber; and keep poultry portions small and lean. I will improve my nutrition by: YOUR GOAL (i.e. Eating more fruits and vegetables) _______________________________________________________________________________________________________________________ . ACTIVITY (i.e. Eating one fruit or vegetable with each meal) I will do this by __________________________________________________________________________________________________________ DATE starting __________________________________ . Foods with added sugars • Drink water instead of sugary drinks. There are about 10 packets of sugar in a 12-oz can of soda. • Eat sugary desserts less often. Instead, choose fruit for dessert. • Choose 100% fruit juice instead of fruit-fl avored drinks. Foods high in solid fats • Make major sources of saturated fats occasional choices. • Select lean cuts of meats or poultry and fat-free or low-fat dairy. • Switch from solid fats to oils when preparing food. Foods high in sodium • Compare sodium in foods like soup, bread, and frozen meals and choose the lower-sodium options. • Use spices or herbs to season food without adding salt. MOHAMMED
  • 7. 7 Tobacco Tobacco is considered the number one cause of preventable death in the United States, causing more than 443,000 deaths per year.4 Fortunately, people who stop smoking greatly reduce their risk for disease and premature death. Although there are greater health benefi ts the sooner you quit, cessation is benefi cial at any age. Smoking cessation is associated with the following health benefi ts: • Lowered risk for lung and other types of cancer • Reduced risk of coronary heart disease, stroke and peripheral vascular disease • Reduced respiratory symptoms, such as coughing, wheezing and shortness of breath • Reduced risk of developing chronic obstructive pulmonary disease (COPD) • Reduced risk of infertility in women of childbearing age and reduced risk of low-birth-weight babies in pregnant women People who stop smoking greatly reduce their risk for disease and premature death. 20 MINUTES after quitting • Blood pressure & heart rate drop. SMOKING CESSATION TIMELINE – HEALTH BENEFITS OVER TIME5 12 HOURS after quitting • Carbon monoxide level in your blood drops to normal. • Coughing and shortness of breath decrease. • Cilia (tiny hair-like structures that move mucus out of the lungs) start to regain normal function. • Increasing ability to clean the lungs and reduced risk of infection. 2 WEEKS TO 3 MONTHS after quitting 1 TO 9 MONTHS after quitting • Circulation improves. • Lung function increases. 1 YEAR after quitting • The excess risk of coronary heart disease is half that of a continuing smoker’s. 5 YEARS after quitting • Risk of cancer of the mouth, throat, esophagus and bladder are cut in half. • Stroke risk can fall to that of a non-smoker after 2-5 years. 10 YEARS after quitting • Risk of lung cancer death is about half that of a smoker’s. 15 YEARS after quitting • Risk of coronary heart disease is that of a non-smoker. MOHAMMED
  • 8. 8 MOHAMMED Tobaccocontinued ACTION STEPS FOR QUITTING6 Quitting tobacco use is hard, but it is probably the best thing you can do for your health and well-being. You may try to quit several times before you’re successful. But you will learn something each time. Quitting works best when you’re prepared and have a plan. Preparing to quit • Think about why you want to quit and write it down. • Learn how much you depend on nicotine and know your triggers. • Know your options for quitting. Getting started • Set a quit date that’s meaningful to you. • Tell family, friends and co-workers you plan to quit. • Anticipate and plan for challenges. • Remove cigarettes and other tobacco products from your home, car and workplace. • Talk to your doctor about getting help to quit. Staying tobacco-free • Reward yourself – Quitting is hard work. Set up rewards to remind yourself how hard you’re working. • Keep your guard up – Some people, places, activities or feelings may trigger the urge to smoke. Be cautious and understand most urges disappear within a few minutes. • Don’t be discouraged if you slip – It’s not a lost cause. Just make sure you learn from the slip to prevent others in the future. • Stay upbeat – The fi rst few days and weeks may be diffi cult. Continue to remind yourself why this is important to you and remember the long-term benefi ts. I will become tobacco-free or eliminate my exposure to secondhand smoke by: SECONDHAND SMOKE You may understand the dangers of smoking and make the choice to be smoke-free. But what about secondhand smoke? There is no safe level of exposure to tobacco smoke and occasional exposure is harmful even if you’re a non-smoker. Secondhand smoke causes and contributes to many health problems including lung disease, asthma, heart disease and stroke. State and local governments are taking secondhand smoke seriously by passing laws restricting smoking in public places. With a little planning, there are additional things you can do to further eliminate your exposure to secondhand smoke. • Don’t allow smoking in your home. • Don’t allow smoking in your vehicle. • Suggest that smoking restrictions be enforced at work. • Choose smoke-free care facilities. • Choose smoke-free restaurants and hotel rooms. STEPS TOWARD BECOMING TOBACCO FREE _______________________________________________________________________________________________________________________ . _______________________________________________________________________________________________________________________ . FRIENDS, FAMILY MEMBERS, CO-WORKERS I will tell these people about my plan: ______________________________________________________________________________________. DATE My Quit Date is ___________________________ . REWARD PLAN I will reward myself by ____________________________________________________________________________________________________.
  • 9. 9 When it comes to healthy behaviors, sleep often falls lower on the list. However, more and more research emphasizes that suffi cient sleep is an essential part of health promotion and disease prevention. According to the Centers for Disease Control and Prevention, insuffi cient sleep is associated with the onset of diabetes, cardiovascular disease, obesity and depression.7 It is also responsible for many motor vehicle and machinery-related accidents. GET SOME SLEEP Adults need 7-9 hours of sleep each day. Most adults would enjoy getting more sleep, but doing so might not be that simple. The National Sleep Foundation recommends the following: Go to bed at the same time each night and rise at the same time each morning – even on weekends. Establish a regular, relaxing bedtime routine, such as taking a hot bath. Make sure your bedroom is quiet, dark, relaxing and cool. Make sure your bed is comfortable. Only use your bed for sleeping and not for other activities, such as reading, watching TV or listening to music. Physical activity may help promote sleep, but not within a few hours of bedtime. Avoid large meals before bed. Avoid caffeine close to bedtime. Avoid nicotine. Avoid alcohol close to bedtime. MOHAMMED Sleep Most adults would enjoy getting more sleep, but doing so might not be that simple. INSUFFICIENT SLEEP Insuffi cient sleep is associated with the onset of diabetes, cardiovascular disease, obesity and depression. 1 2 3 4 5 6 7 8 9 10 I will get more quality sleep by: _B_E_H__A_V_I_O_R_(_S_)___________________________________________________________________________ .
  • 10. 10 The Centers for Disease Control and Prevention warn that excessive alcohol use can lead to increased risk of health problems such as injuries, violence, liver diseases and cancer. Approximately 79,000 deaths result from excessive alcohol use each year in the United States, making it the third leading lifestyle-related cause of death.8 If you drink alcohol, it is recommended that you do so in moderation. However, some people should not drink any alcohol, including those who are: • Pregnant or trying to become pregnant. • Taking medications that may cause harmful reactions when mixed with alcohol. • Younger than 21. • Recovering from alcoholism. • Suffering from a medical condition that may be worsened by alcohol. • Driving, planning to drive, or participating in other activities requiring skill, coordination, and alertness. Immediate Health Risks Long-Term Health Risks • Unintentional injury • Violence • Risky sexual behaviors • Fetal alcohol disorders among pregnant women • Alcohol poisoning • Neurological problems including dementia, stroke and neuropathy • Cardiovascular problems • Psychiatric problems including depression, anxiety and suicide • Social problems • Cancer of the mouth, throat, esophagus, liver, colon and breast • Liver diseases Alcohol If you drink alcohol, it is recommended that you do so in moderation. KEY DEFINITIONS What is considered MODERATE consumption? Moderate alcohol consumption is defi ned as 1 drink a day for women and up to 2 drinks a day for men. What is heavy or HIGH-RISK drinking? Heavy or high-risk drinking is the consumption of more than 3 drinks a day or more than 7 a week for women, and more than 4 drinks a day or more than 14 a week for men. What is considered ONE drink? A standard drink contains 0.6 ounces of pure alcohol. Generally, this amount is found in: • 12 ounces of regular beer or wine cooler • 8 ounces of malt liquor • 5 ounces of wine • 1.5 ounces of 80-proof liquor (e.g. gin, rum, vodka, whiskey) MOHAMMED
  • 11. 11 Stress Long-term stress can be harmful to our bodies and our health. Let’s face it: Just about everyone has stress. Stress is the body’s natural response to diffi cult situations. The problem is that the onslaught of today’s stressors is fairly non-stop. Long-term stress can be harmful to our bodies and health. According to Mental Health America, stress may contribute to:9 • High blood pressure • Heart disease and stroke • Decreased immune defenses • Cancer • Stomach problems • Poorer brain function • Depression • Anxiety disorders PREVENTING STRESS The fi rst step in reducing stress is to prevent it by identifying the sources of stress in your life and fi nding healthy ways to avoid them or reduce their effect. For example, you may fi nd that one of your biggest stressors is being too busy. You’re always on the go and fi nding yourself involved in too many projects. You may decide to avoid this stressor or reduce its effect by being more assertive by saying “no” more often or fi nding ways to better manage your time. Spend some time refl ecting on your biggest stressors and things you can do to eliminate them or reduce their effect. REFLECTION Spend some time refl ecting on your biggest stressors and things you can do to eliminate them or reduce their impact. MOHAMMED
  • 12. 12 MOHAMMED Stress continued COPING WITH STRESS9 As mentioned previously, the fi rst step to reducing stress is preventing it. However, for most of us, removing all sources of stress is not possible. The good news is getting enough sleep, a proper diet, avoiding caffeine and other stimulants and taking time out to relax can help you manage stress and be more resilient to it. Below are healthy ways to cope with stress and boost your well-being. CONNECT WITH OTHERS | People who feel connected are happier and healthier – and may even live longer. STAY POSITIVE | Think more positively by being optimistic, practicing gratitude, and avoiding negative thinking. GET PHYSICALLY ACTIVE | In addition to the many physical benefi ts, exercise helps improve mood. It decreases stress, anger, anxiety and depression. HELP OTHERS | People who consistently help others experience less depression, greater calm, fewer pains and better health. They may even live longer. GET ENOUGH SLEEP | Sleep combats some of the fallout of stress and poor sleep has been linked to greater risk of depression and anxiety. CREATE JOY AND SATISFACTION | Positive emotions can boost your ability to bounce back from stress, solve problems and think fl exibly and even fi ght disease. EAT WELL | Eating healthy food and regular meals can increase your energy and infl uence your mood. TAKE CARE OF YOUR SPIRIT | People who have strong spiritual lives may be healthier and live longer. Spirituality seems to cut the stress that can contribute to disease. DEAL BETTER WITH HARD TIMES | Research shows that people who spend time writing about diffi cult times have better health and are less depressed. GET PROFESSIONAL HELP IF YOU NEED IT | More than 80 percent of people who are treated for depression improve. 1 2 3 4 5 6 7 8 9 10 I will better manage my stress by: ACTIVITY (IES) AND NUMBER OF DAYS PER WEEK _______________________________________________________________________________________________________________________ . 1. _______________________________________________________________________________________________________________________ . 2. _______________________________________________________________________________________________________________________ . 3. _______________________________________________________________________________________________________________________ .
  • 13. 13 Healthy Weight Management Medical experts agree that even a small weight loss will help lower your risk. DEFINING BODY MASS INDEX BODY MASS INDEX (kg/m2) Body Mass Index (BMI) is a universal measure Underweight <18.5 of overweight and obesity. It is calculated Normal 18.5-24.9 from your height and weight. BMI is a gauge Overweight 25.0-29.9 of your risk for diseases that can occur with Obese >30.0 more body fat. The higher your BMI, the higher your risk for certain diseases such as heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems and certain cancers. For most people, BMI correlates with their amount of body fat. However, BMI may overestimate body fat in people who have a muscular build such as body builders and athletes. The BMI category and score is color-coded in the chart above, with yellow and red showing ranges at risk. These also correspond with your biometric results table on page 1.10 WAIST CIRCUMFERENCE WAIST CIRCUMFERENCE (in) Measuring waist circumference helps MALES FEMALES identify possible health risks that come with Normal <35 <33 overweight and obesity. If most of your fat is Borderline 35-39 33-34 around your waist rather than at your hips, High >40 >35 you’re at a higher risk for heart disease and type 2 diabetes. This risk goes up with a waist size that is greater than 35 inches for women or greater than 40 inches for men. To correctly measure your waist, stand and place a tape measure around your middle, just above your hipbones. Measure your waist just after you breathe out. Waist circumference values are color-coded in the chart above, with yellow and red showing ranges at risk. These also correspond with your biometric results table on page 1.10 STEPS TO LOSING WEIGHT One major contributor to overweight and obesity is an imbalance of energy. This involves eating too many calories and not getting enough physical activity. Medical experts agree that achieving and maintaining a healthy weight through lifestyle changes may reduce your risk of heart disease, type 2 diabetes, arthritis, breathing problems and some cancers. Healthy habits for weight loss are to: AIM FOR A HEALTHY WEIGHT | Losing just 10% of your body weight can improve your health. If you need to lose weight, do so gradually by losing ½-2 pounds per week. BE PHYSICALLY ACTIVE | Burning calories is a key part of weight loss and helps keep weight off over time. While the amount of physical activity for weight loss varies, experts believe many can maintain their weight by doing 150 minutes of moderate-intensity exercise a week. For those who want to lose signifi cant amounts of weight may need to get 300 minutes of moderate-intensity activity a week. EAT A HEALTHY DIET | It’s important to focus on reducing calories from food and beverages and following a healthy eating plan. Eat lots of fruits and vegetables, which are naturally low in calories. Also, eat foods low in fat and sugar and high in fi ber. MOHAMMED
  • 14. 14 High Blood Pressure Having high blood pressure puts you at risk for heart disease and stroke, which are leading causes of death in the United States. Having high blood pressure puts you at risk for heart disease and stroke, which are leading causes of death in the United States.11 High blood pressure is called the “silent killer” because it often has no warning signs or symptoms and many people don’t realize they have it. That’s why it’s important to get your blood pressure checked regularly. The good news is that you can take steps to prevent high blood pressure or to treat it if it’s high. Blood pressure is written as two numbers. The fi rst (systolic) number represents the pressure in your blood vessels when your heart beats. The second (diastolic) number represents the pressure in your vessels when your heart rests between beats. Blood pressure values are color-coded in the chart below, with yellow and red showing ranges at risk. These also correspond with your biometric results table on page 1.12 BLOOD PRESSURE (mmHg) SYSTOLIC DIASTOLIC Normal <120 and <80 Prehypertension 120-139 or 80-89 Hypertension Stage 1 140-159 or 90-99 Hypertension Stage 2 >160 or >100 Medical experts agree that practicing healthy lifestyle habits may reduce your risk of high blood pressure. If you have high blood pressure, lifestyle changes are just as important as taking medications. Healthy habits are: • EAT A HEALTHY DIET | Eat lots of fresh fruits and vegetables, which provide nutrients such as potassium and fi ber. Also, eat foods low in saturated fat and cholesterol. Avoid sodium by limiting the amount of salt you add to your food. Be aware that many processed foods and restaurant meals are high in sodium. • MAINTAIN A HEALTHY WEIGHT | Being overweight can raise your blood pressure. Losing weight can help lower your blood pressure. • BE PHYSICALLY ACTIVE | Physical activity can help lower blood pressure. The Surgeon General recommends adults engage in moderate-intensity physical activities for at least 30 minutes on most days of the week. • BE TOBACCO-FREE | Smoking injures blood vessels and speeds up the hardening of the arteries. Further, smoking is a major risk for heart disease and stroke. If you don’t smoke, don’t start. If you do smoke, quitting will lower your risk for heart disease and stroke. Your doctor can suggest programs to help you quit. • LIMIT ALCOHOL USE | Drinking too much alcohol is associated with high blood pressure. If you drink alcohol, do so in moderation—no more than one drink per day for women or two drinks per day for men. MOHAMMED
  • 15. 15 Cholesterol There are no symptoms of high cholesterol. The good news is that there are steps you can take to prevent high cholesterol or to reduce your levels if they are high. Cholesterol is a waxy, fat-like substance your body needs. But, when you have too much in your blood, it can build up on the walls of your arteries. This can lead to heart disease and stroke. There are no symptoms of high cholesterol. The good news is there are steps you can take to prevent high cholesterol or reduce your levels if they are high. THE “GOOD” AND THE “BAD” Particles called lipoproteins carry cholesterol in the blood. There are two kinds of lipoproteins you need to know about: LDL (bad) and HDL (good). • Low-density lipoproteins (LDL) make up the majority of the body’s cholesterol. LDL is known as “bad” cholesterol because having high levels can lead to a buildup in the arteries and result in heart disease. • High-density lipoproteins (HDL) absorb cholesterol and carry it back to the liver, which fl ushes it from the body. High levels of HDL, or “good” cholesterol, reduce the risk of heart disease and stroke. Blood cholesterol values as recommended by the National Cholesterol Education Program are color-coded in the chart below, with yellow and red showing ranges at risk. These also correspond with your biometric results table on page 1.13 HDL CHOLESTEROL (mg/dL) Males Females Very Low <15 <15 Low <40 <50 Desirable 40-59 50-59 Very Desirable >60 >60 TOTAL CHOLESTEROL/HDL RATIO Optimal <3.6 Good 3.6-5.1 High >5.2 TOTAL CHOLESTEROL (mg/dL) Desirable <200 Borderline 200-239 High >240 LDL CHOLESTEROL (mg/dL) Optimal <100 Near Optimal 100-129 Borderline High 130-159 High 160-189 Very High >190 TRIGLYCERIDES (mg/dL) Normal <150 Borderline High 150-199 High 200-499 Very High >500 MOHAMMED
  • 16. 16 Cholesterol continued Medical experts agree that practicing healthy lifestyle habits may reduce your risk of high blood cholesterol. If you have high blood cholesterol, lifestyle changes are just as important as taking medications. Healthy habits are: • EAT A HEALTHY DIET | A healthy diet can help keep blood cholesterol levels down. Avoid saturated fat, trans fats and dietary cholesterol, which tend to raise cholesterol levels. Other types of fats, such as monounsaturated and polyunsaturated fats, can actually lower blood cholesterol levels, as well as eating fi ber. Drinking alcohol can raise triglycerides. • MAINTAIN A HEALTHY WEIGHT | Being overweight or obese can raise your bad cholesterol levels. Losing weight can help lower your cholesterol. • BE PHYSICALLY ACTIVE | Physical activity can help maintain a healthy weight and lower cholesterol. The Surgeon General recommends adults engage in moderate-intensity exercise for at least 30 minutes on most days of the week. ex • BE SMOKE-FREE | Smoking injures blood vessels and speeds up hardening of the arteries. Smoking greatly increases your risk for heart disease and stroke. If you don’t smoke, don’t start. If you do smoke, quitting will lower your risk for heart disease and stroke. Breathing secondhand smoke increases your risk for a heart attack and other heart conditions. RISK ASSESSMENT TOOL FOR ESTIMATING YOUR 10-YEAR RISK OF HAVING A HEART ATTACK You can estimate your risk for heart disease by using the 10-year risk calculator of the National Cholesterol Education Program at the National Heart, Lung, and Blood Institute’s web site at http://hp2010.nhlbihin.net/atpiii/calculator.asp?usertype=pub. MOHAMMED
  • 17. 17 Diabetes Diabetes can cause serious health complications including heart disease, blindness, kidney failure, and lower-extremity amputations. When your body doesn’t make enough insulin, or when the insulin you do make doesn’t work as well as it should to keep the insulin/glucose balance, you have diabetes. Dealing with diabetes isn’t easy, but if you have it, you can live a full and happy life. You do have to think about what and when you eat, how you exercise and when you take your medication. Diabetes can cause serious health complications, including heart disease, blindness, kidney failure and lower-extremity amputations. Normal blood sugar levels fl uctuate depending on how long it’s been since you last ate. Current fasting blood sugar guidelines from the American Diabetes Association are color-coded in the chart below, with yellow and red showing ranges at risk. These also correspond with your biometric results table on page 1.14 BLOOD SUGAR (mg/dL) Low <60 Normal 60-99 Pre-diabetic 100-125 Diabetic Level >126 TYPES OF DIABETES PREDIABETES | People with prediabetes have blood glucose levels that are higher than normal but not high enough for a diagnosis of diabetes. This condition raises the risk of developing type 2 diabetes, heart disease and stroke. Those with prediabetes are likely to develop type 2 diabetes within 10 years, unless they take steps to prevent or delay diabetes. Practicing healthy habits such as eating a healthy diet, physical activity, stress management and maintaining a healthy weight will reduce your risk of developing diabetes. TYPE 1 DIABETES | Type 1 diabetes is a chronic condition in which the body produces little or no insulin. The exact cause of type 1 diabetes is unknown and has no cure. Children and young people often have this kind of diabetes, although older people can develop it too. Healthy eating, physical activity and insulin injections are the basic therapies for type 1 diabetes. The amount of insulin taken must be balanced with food intake and daily activities. Blood glucose levels must be closely monitored through frequent blood glucose testing. REDUCE YOUR RISK Practicing healthy habits such as eating a healthy diet, physical activity, stress management and maintaining a healthy weight may reduce your risk of developing diabetes. MOHAMMED
  • 18. 18 MOHAMMED Diabetes continued TYPE 2 DIABETES | In type 2 diabetes the body produces some insulin, but less and less is made over time. Many people with type 2 diabetes weigh more than they should and many older people have diabetes because their body systems don’t work as well as they once did. Healthy eating, physical activity and blood glucose testing are the basic therapies for type 2 diabetes. In addition, many people with type 2 diabetes require oral medication, insulin or both to control their blood glucose levels. Maintaining a reasonable body weight and being physically active may help prevent development of type 2 diabetes. GESTATIONAL DIABETES | Some women develop gestational diabetes when they are pregnant. It usually goes away after the baby is born, but it does increase the risk of developing type 2 diabetes. LEARN THE EARLY SIGNS Learning the early signs of diabetes is important to reduce long-term complications that may occur if diabetes is not treated. You might have SOME or NONE of the following symptoms: • Frequent urination • Excessive thirst • Unexplained weight loss • Extreme hunger • Sudden vision changes • Tingling or numbness in hands or feet • Feeling very tired much of the time • Very dry skin • Sores that heal slowly • More infections than usual FOR MORE INFORMATION Learning diabetes management skills is very important. To maintain your health, it’s important to have regular appointments with your primary medical doctor; an endocrinologist, who may specialize in diabetes care; an ophthalmologist for eye examinations; a podiatrist for routine foot care; a dietitian; and a diabetes educator who can teach you the skills needed for daily diabetes management. To learn more about type 1, type 2, and gestational diabetes, as well as diabetes research, statistics, and education, contact: National Diabetes Education Program 1 Diabetes Way Bethesda, MD 20814–9692 Phone: 1–888–693–NDEP (1–888–693–6337) TTY: 1–866–569–1162 Fax: 703–738–4929 Email: ndep@mail.nih.gov Internet: www.ndep.nih.gov or www.yourdiabetesinfo.org DIA
  • 19. 19 Cancer Prevention Medical experts agree that practicing healthy lifestyle habits may reduce your cancer risk. WHAT IS CANCER? Cancer is a term used for diseases in which abnormal cells divide without control and are able to invade other tissues. Cancer cells can spread to other parts of the body through the blood and lymph systems. Cancer is not just one disease, but many diseases. REDUCING YOUR CANCER RISK The number of new cancer cases can be reduced and many cancer deaths can be prevented. Research shows that screening for cervical and colorectal cancers as recommended helps prevent these diseases by fi nding precancerous lesions so they can be treated before they become cancerous.15 Screening for cervical, colorectal and breast cancers also helps fi nd these diseases at an early, often highly treatable stage. Vaccines also help reduce cancer risk. The human papillomavirus (HPV) vaccine helps prevent most cervical cancers and some vaginal and vulvar cancers, and the hepatitis B vaccine can help reduce liver cancer risk. Medical experts agree that practicing healthy lifestyle habits may reduce your cancer risk. Healthy habits are:15 • Have regular check-ups and cancer screening tests • Avoid tobacco • Limit alcohol use • Avoid excessive exposure to ultraviolet rays from the sun and tanning beds • Eat a diet rich in fruits and vegetables • Maintain a healthy weight • Be physically active • Know your family history and your risks CANCER SCREENING GUIDELINES Screening increases the chances of detecting certain cancers early, when they are most likely to be curable. To learn more about what screening tests the American Cancer Society recommends and when you should have them, go to http://www.cancer.org/ Healthy/FindCancerEarly/CancerScreeningGuidelines/american-cancer-society-guidelines-for- the-early-detection-of-cancer. MOHAMMED
  • 20. Sources 1 U.S. Department of Health & Human Services. (2011). 2008 Physical Activity Guidelines for Americans. Retrieved from http://www.health.gov/paguidelines/ 2 Garber, C., Blissmer, B., Deschenes, M., Franklin, B., Lamonte, M., Lee, I., . . . Swain, D. (2011). ACSM Issues Recommendations on Quantity and Quality of Exercise. Medicine & Science in Sports & Exercise, 1334-1359. 3 U.S. Department of Agriculture. (2012). Dietary Guidelines for Americans. Retrieved from www.cnpp.usda.gov 4 American Cancer Society. (2012). Stay Away from Tobacco. Retrieved from http://www.cancer.org/Healthy/ StayAwayfromTobacco/index 5 American Cancer Society. (2012). When Smokers Quit - What are the Benefi ts Over Time? Retrieved from http://www. cancer.org/Healthy/StayAwayfromTobacco/GuidetoQuittingSmoking/guide-to-quitting-smoking-benefi ts 6 National Cancer Institute. (2012). Quit Smoking Today. Retrieved from http://www.smokefree.gov/ 7 Centers for Disease Control and Prevention. (2012). Sleep and Chronic Disease. Retrieved from http://www.cdc.gov/ sleep/about_sleep/chronic_disease.htm 8 Centers for Disease Control and Prevention. (2012). Alcohol and Public Health. Retrieved from http://www.cdc.gov/ alcohol/faqs.htm 9 Mental Health America. (2012). Live Your Life Well. Retrieved from http://www.liveyourlifewell.org/go/live-your-life-well/ 10 National Heart, Lung and Blood Insititute. (2012). Classifi cation of Overweight and Obesity by BMI, Waist Circumference, and Associated Disease Risks. Retrieved from http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/bmi_dis.htm 11 Heron, M., Hoyert, D., Murphy, S., Xu, J., Kochanek, K., & Tejada-Vera, B. (2009). Final Data for 2006. National Vital Statistics Report. 12 National Institutes of Health. (2003). The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation and Treatment of High Blood Pressure. Bethesda, MD. 13 National Institutes of Health. (2004). Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation and Treatment of High Blood Cholesterol in Adults (Adults Treatment Panel III). 14 American Diabetes Association. (2012). Diagnosis and Classifi cation of Diabetes Mellitus. Diabetes Care, S64-S71. 15 American Cancer Society. (2012). Learn About Cancer. Retrieved from http://www.cancer.org/Cancer/index For questions about your Personal Wellness Report, please call (877) 475-3442 Monday-Friday between 7:00 a.m. and 7:00 p.m. Central Time. WE’LL GIVE YOU AN EDGE® Principal Wellness Company, Des Moines, Iowa 50392-0002, www.principal.com This material is provided for the sole purpose of general education on health-related matters. Please consult a health care provider regarding your own health concerns and before beginning any diet or exercise program. We do not diagnose or treat any medical condition or provide medical advice. GP53712-09 (SP808-09) | 07/2012 | © 2012 PFSI MOHAMMED